Uncategorized - Natural Medicine Week

Immune Health Essentials: A Practical, Evidence-Informed Approach

Each year, as respiratory illness circulates more widely, the same questions consistently arise.
Commons questions that arise are:

“What should I take to support my immune system?”
“Everyone’s getting sick again—what do I need?”
“Is this going to be a bad flu season?”
“Should I get the flu vaccine?”

These concerns are understandable, particularly in the context of seasonal illness patterns and
widespread public messaging. However, immune health is not a single intervention or short
term response. It reflects the integrated function of multiple physiological systems.

Understanding immunity as a system
The immune system operates in close interaction with nutrition, metabolism, and lifestyle
factors. Key influences include:
 Nutrient status
 Gastrointestinal health
 Sleep quality
 Psychological stress
 Iron status
 Systemic inflammation
Disruption in any of these areas can impair immune eAiciency, increasing susceptibility to
infection or aAecting recovery time.

Key nutrients involved in immune function
Vitamin C
Vitamin C contributes to immune defence through support of leukocyte function and
antioxidant activity. It is particularly relevant during periods of increased physiological stress
and infection, where oxidative demand is elevated.

Zinc
Zinc is essential for normal development and function of immune cells. Evidence suggests zinc
supplementation, particularly when initiated early in the course of infection, may reduce the
duration of common cold symptoms in adults (Hemilä & Chalker, 2015).

Vitamin D
Vitamin D functions as an immunomodulatory hormone involved in regulating both innate and
adaptive immune responses. Deficiency is common, including in populations with high sun
exposure such as Australia. Low vitamin D status has been associated with increased
susceptibility to respiratory infections and altered immune regulation (Martineau et al., 2017).
More broadly, vitamin D also supports bone health, muscle function, and metabolic regulation,
making it a key nutrient in overall health resilience (Harvard T.H. Chan School of Public Health, 2004)

Astragalus
Astragalus membranaceus is traditionally used in herbal medicine to support immune
resilience and adaptation to stress. It is generally applied in longer-term immune strategies
rather than acute infection management.

Two primary clinical contexts for immune support
1. Acute immune support
This refers to individuals who are currently unwell or in the early stages of infection.
Clinical focus includes:
 Supporting immune response
 Reducing symptom duration and severity
 Short-term use of nutrients such as vitamin C and zinc

2. Immune resilience and prevention
This focuses on reducing frequency and severity of illness over time.
Key considerations include:
 Vitamin D and iron status optimisation
 Gut microbiome health
 Stress and sleep regulation
 Baseline immune system function
This approach prioritises prevention rather than reactive treatment.

Vaccination context and clinical positioning
Influenza vaccination is an important public health measure, particularly for individuals at
increased risk of exposure (e.g. healthcare and aged care workers) or complications (e.g. older
adults and those with chronic conditions).
Individuals may choose to receive the influenza vaccine or not, based on personal and clinical
considerations.

Regardless of this decision, the clinical objective remains consistent: Supporting a well
regulated, resilient immune system.
For those who are vaccinated, support may focus on immune readiness and recovery. For those
who are not, emphasis is placed on strengthening baseline immune defences through nutrition
and lifestyle.

Immune health is not determined by a single intervention but by the coordinated function of
multiple systems over time. A clinically grounded approach prioritises:
 Nutrient suAiciency
 Gut and metabolic health
 Stress and sleep regulation
 Evidence-based supplementation where appropriate

EAective immune support is therefore preventative, individualised, and system-based rather
than reactive.

Margaret Leedham works with Go Vita Australia and is the Brand and Training Manager for
NutriVital. She is an experienced naturopath, herbalist, nutritionist, and homeopath with over
27 years in the natural medicine industry. Her background spans product development, TGA
compliance, FSANZ guidelines, marketing, training, retail management, and clinical practice.
An Accredited Member and Fellow of ATMS, Margaret actively consults with clients, specialising
in menopause, gut health, sleep, and stress-related conditions, supporting individuals through
an evidence-based approach.

4 Reasons Retreats Can Be a Powerful Part of Your Healing Journey

In a world that celebrates productivity, busyness, and being constantly “on,” many people are flat-out running on empty.

They’re tired… but can’t switch off.

They’re doing all the “right” things for their health… but still feeling disconnected, anxious, overwhelmed, inflamed and stuck. This is what I call “Body Burnout”.

And often, the answer isn’t doing more.

It’s creating space to do something many of us have forgotten how to do:

Pause.

This is one of the reasons wellness retreats have become increasingly popular in recent years – not simply as an escape from everyday life, but as a meaningful way to support physical, mental, emotional, and even spiritual wellbeing.

Hi, I’m Filly! And I’m a body-mind transformational coach, trauma therapist, clinical nutritionist and functional medicine practitioner. I’m also retreat facilitator The Body Knows Retreat, the most beautiful, transformational healing retreat being held 14-16 August 2026 by the wild ocean at The Cove Tasmania. As a practitioner who has both attended and facilitated immersive health and personal growth experiences for many years, I’ve seen firsthand how stepping away from daily responsibilities can create profound shifts in health, perspective, and self-awareness.

Here are four reasons retreats can be such a powerful part of a healing journey.

Retreats Create Space for Real Reflection

For many people, life moves fast.

Between work, family, technology, responsibilities, and the constant stream of information coming at us each day, quiet moments can feel rare.

Yet reflection is often where healing begins.

When we’re constantly moving from one task to the next, it can be difficult to notice what our body is trying to communicate—whether that’s fatigue, tension, anxiety, emotional overwhelm, poor sleep, digestive symptoms, or simply a sense that something feels “off.”

A well-designed retreat creates intentional space away from daily distractions.

Without emails, school pickups, household tasks, or endless notifications competing for attention, the nervous system has an opportunity to slow down.

And when the nervous system begins to settle, many people notice something remarkable:

They can hear themselves again.

They become clearer about what’s draining them, what’s no longer serving them, and what their body may have been asking for all along.

Immersive Experiences Can Accelerate Personal Insight

There’s something unique about stepping into a dedicated healing environment for multiple days.

Unlike a one-hour appointment, a weekly yoga class, or even an online course, retreats offer uninterrupted time to explore your health, patterns, and inner world more deeply.

This concentrated environment often creates breakthroughs that may otherwise take much longer to access in everyday life.

Whether through education, mindfulness practices, breathwork, movement, journaling, coaching, or simply uninterrupted time in stillness, retreats can help people uncover:

Stress patterns they didn’t realise they were carrying
Beliefs or habits that may be contributing to burnout
Emotional tension stored in the body
New insights about relationships, work, purpose, or self-care
Practical next steps for supporting their health

Often, the most important answers aren’t found by searching outside ourselves—but by creating the conditions to listen within.

Human Connection Is Deeply Healing

Modern life has made us more connected digitally than ever before… yet many people feel increasingly isolated.

Despite constant online communication, genuine face-to-face connection can be surprisingly rare.

Retreats offer something many people don’t realise they’ve been missing:

Meaningful human connection.

When people gather in a safe, supportive environment with a shared intention—whether that’s healing, learning, growth, or self-discovery—something powerful happens.

Conversations often move beyond surface-level small talk.

People share openly.

They feel seen.

They feel understood.

And they realise they’re not alone in what they’ve been carrying.

From a physiological perspective, this matters too.

Human connection can support nervous system regulation, emotional resilience, and feelings of safety—important foundations for healing.

Sometimes simply hearing “me too” from another person can be profoundly therapeutic.

Nature Supports the Body’s Innate Healing Capacity

Many retreats intentionally take place in natural environments—and for good reason.

Whether it’s ocean air, forests, mountains, open paddocks, sunrise walks, or simply sitting quietly under the sky, time in nature has been shown to support mental and physical wellbeing.

Research suggests that spending time in natural environments may help:

Reduce stress hormone level
Support mood and emotional wellbeing
Improve sleep quality
Enhance focus and mental clarity
Support immune and cardiovascular health
But beyond the research, many people simply feel the difference.
Nature slows us down.
It grounds us.
It reminds us that healing doesn’t always happen through doing… sometimes it happens through being.
And when we reconnect with the natural world, we often reconnect with ourselves.Sometimes Healing Begins with Stepping Away
Retreats aren’t about escaping life.

They’re about stepping back long enough to return to life with greater clarity, energy, and connection.

Whether you’re navigating stress, burnout, chronic health challenges, a major life transition, or simply feeling called to reconnect with yourself, creating intentional space away from your usual environment can be a deeply supportive part of the healing journey.

Sometimes the most powerful thing we can do for our health… is pause long enough to listen.

Which is why I’m holding the most beautiful, transformational healing retreat – The Body Knows Retreat – 14-16 August 2026 by the wild ocean at The Cove Tasmania. If this is something your body has been craving, I’d love to hold space for you 🙂

If you’d like to listen to our podcast episode on transformational retreats, as well as how I broke through subconscious blocks to hold retreats, head to the links.

Real Case Study: Reversing Rheumatoid Arthritis, Fibromyalgia & Anxiety

Lady holding shoulder and neck with pained look on her face

There are some client stories that stay with you forever. My former client Linda’s is one of them.When Linda first walked into our clinic… she didn’t really walk. She hobbled. Every movement hurt. Her joints were inflamed. Her fingers barely bent. Her body was stiff as a board. Her inflammation markers were through the roof.

She’d been told this was simply what life with autoimmune disease looked like. That this was her “new normal.” Medication, management, symptom control, no real answers, no real hope.

But the moment Linda sat down in our very first Functional Medicine consult… I looked her in the eyes and told her something nobody else had told her:

“Linda… this is solvable!!”

And I’ll never forget what happened next. Her eyes lit up. And from that moment on…She went all in.

In this blog, I’m going to share Linda’s healing story, and walk you through exactly how we helped her reverse her chronic inflammation, fibromyalgia, anxiety, food sensitivities, and more inside our Ending Body Burnout Method.

Step 1: The Breaking Point

Before Linda found us, she’d already spent years trying to heal. She’d cleaned up her diet. She’d done the anti-inflammatory protocols. She’d taken supplement after supplement. She’d committed herself to movement, community, and fitness.

And for a while…Things improved a bit. Then life happened. Linda and her husband sold their beloved farm and moved to the coast to begin a new chapter. What should have been an exciting transition became the trigger for one of the worst autoimmune flares of her life.

Suddenly:

Rheumatoid arthritis flared aggressively
Inflammation spread to her eyes (scleritis)
Fibromyalgia pain exploded
Anxiety skyrocketed
Sleep disappeared
Gut symptoms worsened
Tinnitus intensified
Her body froze

She was bedridden for months. Her CRP inflammation marker sat at 100. She couldn’t help her husband pack, let alone barely walk. She couldn’t close her fingers or squat. And she began to lose trust in her body.

Underneath it all…She was scared – not just consciously, but a deep unconscious fear had unsettled, that had been there since childhood.

Step 2: The “Answers” Phase — Finally Connecting The Dots

The first phase of our Ending Body Burnout Method is what we call ANSWERS.

Instead of guessing, and trialling this supplement and that. Instead of “try this and hope…” we test, using functional lab testing that goes beyond what GP’s and conventional medical specialists test for.

Linda’s labs showed:

Adrenal fatigue
Mitochondrial depletion
Low dopamine and serotonin production
Brain inflammation
Oxidative stress
Detoxification issues
Significant vitamin B depletion
Critically low vitamin C
Gut dysbiosis

And Linda’s response? Shock! Because despite years of “doing everything right” (she came into her first consult with a shopping bag full of supplements, and had been eating squeaky-clean)…Her body was still depleted.

So we created a personalised lab-based therapeutic protocol, to help restore balance to the body systems. But the “treatment” didn’t stop there. We also needed to look deeper underneath the body system imbalances, to identify what we call the ROOT-root-cause – what caused her body systems to burnout in the first place? And why was her body screaming at her?

Step 3: The Missing Piece Most People Never Address… “Metaphysical root-cause healing”

Here’s where Linda’s journey became extraordinary. Because while the testing mattered, the biggest breakthroughs didn’t come from supplements, or food, or physical lifestyle changes.

Linda openly says:

“90% of my healing came from Spark” – Spark is the metaphysical healing that we do inside our Ending Body Burnout Method, alongside physical healing. Spark is the deeper root-cause nervous system, emotional, subconscious rewiring work inside our method.

And this is where Linda uncovered something life-changing: a deep unconscious belief that she was “unlovable,” a belief she created when she was a little girl, before the age of 7.

That belief had put her system on high-alert, and had led to symptoms and patterns like:

Her anxiety
Her panic attacks
Her need to control food
Her fear of flare-ups
Her perfectionism
Her inability to feel safe in her own body

Her body wasn’t broken. Her body was speaking. And finally…She was listening, deeply.

Step 4: Rewiring Safety Into The Body

Once Linda uncovered the root, we helped her teach her brain-body system something it hadn’t fully known for decades: safety.

Through our 21-Day Nervous System & Subconscious Rewire Phase (including things like daily somatic practices, safety anchors, meditation, subconscious reprogramming), something dramatic shifted.

Linda told us:

“I’d wake up in the night hearing my mind say… I am safe. I am safe. I am safe.”

And from that point…Her healing accelerated.

Step 5: The “Miracles” Started Appearing

Within 3.5 months:

Anxiety — gone
Panic attacks — gone
Heartburn — gone
Dizziness — gone
Jaw pain — gone
Neck and shoulder pain — gone
Tinnitus — gone
Fibromyalgia symptoms — gone
Eye inflammation (scleritis) — in remission
Gum inflammation — in remission
Full hand movement restored
Sleep — excellent
Energy — stable
Celebrex medication — no longer needed
Food fear — gone

Her CRP dropped from:

100 → 28

And perhaps my favourite moment of all…Linda looked at her hands, and realised, her wedding rings fit again. And, she went on to live her dream of learning how to do pottery (something she previously couldn’t do because of the rheumatoid arthritis), and is even selling her beautiful pottery internationally now!!

Step 6: Building A Life She Actually Loves

Today, Linda isn’t “managing symptoms.” She’s living.

She’s:

Swimming in the ocean almost daily
Riding her electric tricycle to town
Doing Tai Chi
Strength training
Line dancing
Walking 5km
Creating pottery
Sleeping deeply
Feeling calm
Trusting her body again

And perhaps most beautifully, she says: “I don’t even think about healing anymore. I’m just living.”

This is true healing.

To listen to Linda tell her story on our YouTube channel, head here.

Could This Be Your Story Too?

If you’ve been:

Doctor hopping
Diet hopping
Taking “all the supplements”
Living in fear of flare-ups
Feeling like your body has betrayed you
Wondering why “healthy” still isn’t working…

There may be deeper root causes your body is still waiting for you to uncover. And that’s exactly what we help you do inside our Ending Body Burnout Method

Naturopathic Approaches to Chronic Pain

Chronic pain is one of the most common and challenging health conditions worldwide, and most people either experience it themselves or know someone who does. Conditions such as osteoarthritis don’t just affect joints or muscles, they can influence your mood, sleep, energy levels, work capacity, confidence, and overall quality of life.

Many people discover, often through frustration, that traditional single‑modality approaches don’t always deliver the results they are after. Treating pain in isolation can overlook how pain weaves itself into every aspect of daily life. Additionally, no two people will experience pain in the same way – individual perceptions of pain is crucial to understanding how pain can impact quality of life. Current research is suggesting that interprofessional care, which allows multiple health disciplines to work together in a coordinated way, is the best way to manage chronic pain.

Within this collaborative approach, naturopathy offers a unique and supportive role. By focusing on the whole person and not just the injured area, naturopathy can help you better understand your body, build confidence in self‑care, and feel more supported on your pain journey.

Pain as a whole‑person experience

Chronic pain is defined as pain that fails to resolve after six months or beyond normal healing times. Modern pain science recognises that chronic pain is rarely just about damaged tissue. What may have started as an injury or structural change, can be influenced by the nervous system, hormones, immune function, emotional health, stress levels, past experiences, and environmental pressures.

This means pain is not “all in your head” but shaped by many interacting systems in the body. Stress, fear, poor sleep, low mood, nutritional deficiencies, and ongoing inflammation can all amplify pain signals making recovery harder.

Naturopathy fits naturally within this whole‑person understanding of pain. With longer consultations, naturopaths have the time and space to explore factors such as:

Diet and inflammation
Gut and immune health
Sleep quality and fatigue
Stress, mood, and emotional wellbeing
Movement habits and pacing
Environmental and lifestyle pressures

Rather than chasing singular symptoms, naturopaths aim to identify patterns and contributors to pain and inflammation, while also screening for other health challenges.

Empowerment as part of the healing process

One of the most important elements of naturopathic care is empowerment. Living with chronic pain can leave people feeling disempowered, confused, or unheard. Education alone is rarely enough, people living with chronic pain often need support to reconnect with their bodies, unlearn fear-driven behaviours, and regain confidence in handling daily living tasks.

In naturopathy, empowerment is fostered through a strong therapeutic alliance, meaning the naturopath demonstrates empathy and works collaboratively with the individual. Rather than telling people what to do, the focus is on building health literacy, encouraging self‑awareness, and ultimately strengthening self‑agency. The goal is to support realistic and sustainable dietary and lifestyle changes that build confidence over time.

Simple tools such as pain diaries, symptom tracking, or wellbeing questionnaires can improve self‑awareness and highlight progress that might otherwise go unnoticed. Many people find that when they feel listened to, validated, and involved in decisions about their care, fear around pain reduces, confidence improves, and engagement with treatment increases.

The impact of diet and lifestyle on chronic pain

Dietary and lifestyle factors are often overlooked, yet they play a significant role in pain perception, inflammation, healing, and nervous system regulation.

Naturopathic care commonly focuses on gentle, sustainable changes such as:

Supporting an anti‑inflammatory eating pattern
Improving nutrient intake to support muscles, nerves, and joints
Stabilising blood sugar and energy levels
Improving sleep routines and sleep quality
Supporting stress regulation and emotional resilience
Encouraging pacing, rest, and realistic activity levels

It’s important to note that these foundations don’t replace other therapies. They can be used safely alongside other therapies and support other modalities offering greater long-term treatment outcomes.

Supplements for chronic pain

There is no shortage of supplements available that claim to alleviate pain. It is important that individuals with chronic pain consult a qualified naturopath for personalised guidance, particularly if they are taking medications or managing other health conditions. Supplements prescribed by naturopaths are typically selected to higher quality standards, including reduced excipients and Therapeutic Goods Administration (TGA) approval.

For some individuals, carefully selected supplements may help reduce pain, inflammation, or nervous system sensitivity when used alongside lifestyle and interprofessional care.

Research‑informed options commonly explored in naturopathic practice include:

Probiotics to support gut and immune health
Palmitoylethanolamide for pain modulation and inflammation
Magnesium for muscle tension, sleep, and nervous system support
Omega‑3 fatty acids to reduce inflammation
Herbal medicines such as turmeric, saffron, St John’s wort, Californian poppy, and Jamaican dogwood

An example of a naturopathic approach to managing chronic pain

Diet for two weeks:

Start each day with a glass of warm water
Consider reducing caffeine intake to 1 cup daily after 9am
Consider switching processed sugars for monk’s fruit, coconut sugar, or natural alternatives
Consider eliminating all alcohol
Consider switching dairy milk to non-dairy alternatives such as coconut milk or almond milk
Consider reducing gluten intake
Consider reducing intake of high sodium (salt) foods
Consider increasing intake of hydration rich foods that are easy to digest such as soups or slow cooked meals
Consider increasing intake of lean protein
Consider increasing intake of anti-inflammatory foods: turmeric, avocado,
Consider supporting digestive health with poached pears, and increasing intake of fermented foods

Lifestyle:

Get up 15 minutes earlier and stay in bed – practice deep breathing, meditation and mindfulness and gentle stretching
Consider having a warm shower in the morning with a cool finish
Consider 20 minutes of gentle stretching or mobility
Consider reducing time on technology
Consider stress management outlets: social connections, creative pursuits such as music, learning a new skill
Aim to improve sleep hygiene and quality through avoiding tech before bed, consider using aromatherapy or music to assist with relaxation

Create Your DIY Hormone Wellness Retreat

Midlife hormone changes can be challenging. The period from 35 to 65 years in a woman’s life involves many internal shifts in the reproductive, stress and metabolic hormones, and even in the neurochemicals that influence mood, focus and cognition. Our ovaries are going through an ageing process that directly impacts the way our hormones are produced and regulated (or not!). This has a flow-on effect that leads to potential issues with appetite and metabolism hormones like leptin, insulin and ghrelin. And then there is cortisol. It is often elevated in midlife, more so with high stress lifestyles, ageing and in the latter stages of perimenopause, although some studies debate this.

These hormones are all supported by this easy retreat guide, which is inspired by a 2021 clinical study observing the benefits of 8 weeks of stress reduction techniques on stress, depression and sleep in perimenopause.

Have you been feeling a call in your body and soul for more space, less urgency, more nourishment, more inner resilience and less overwhelm? Is there a part of you that is fumbling through the stress and uncertainty of modern life and needing to step aside for just a minute, and breathe?

We may have acclimatised to a certain level of stress and urgency culture as Australian midlife women, brushing it off as ‘normal’. However, studies show that women throughout the world are feeling the effects of time poverty. Here in Australia half of the 3.28 million women currently in midlife feel time-stressed according to a study by Bankwest Curtin last year, and over 40% of us feel ‘rushed’ according to the Australian Bureau of Statistics (ABS).

So if you are a woman in midlife, I encourage you to take a few minutes to read this article. Do it for you!

How this DIY Hormone Retreat Guide will help you

This guide is informed by three major hormone transitions that occur in midlife as you can see in the graphic provided, these are hormonal, cognitive and metabolic systems that recalibrate in perimenopause and menopause. Specific foods, herbal teas and practices have been carefully chosen for this guide to support each transition. A weekend of retreat will set you on the path to feeling calmer, more positive and resilient, while supporting healthy hormones. You can start anytime and go for as long as you like. Ideally take yourself on this DIY retreat for a weekend and then bring your favourite practices back in for an evening each week thereafter. More regular practice tends to produce ongoing healthy habits and bigger benefits.

Opening the retreat

Many retreats begin in the late afternoon or evening to capitalise on the deep rest of the first night. Avoid any sweets and ultra-processed foods on the first night and make a nourishing soup or dinner with 25-30g protein to support good sleep. But remember, you can begin the retreat any time you like, morning, noon or night!

Don’t forget to let your family, close friends or anyone you live with know that you’re now ‘on retreat’. Set some boundaries so that you won’t be disturbed, and nobody will be offended if you don’t answer calls.

This step is important, try not to skip it. The space where you will spend most of your time should be clean and tidy. Wipe surfaces with a damp sponge and have a clean set of clothing ready. Clean windows if possible, and get the room cosy. Use heating if necessary. You want to feel relaxed, comfortable, and not be distracted by mess and dirt.

If it’s safe to do so, pop the phone on silent and put some nice music on. Ideally, find ambient music that feels spacious and calming rather than dominating. Music with water, wind or sounds of nature is a good choice. For example, Peder B. Helland has some beautiful tracks you might like: https://www.youtube.com/watch?v=mBsaY0OcYpY

It’s time to set your intention. Light a candle and take a moment to tune in with yourself. Close your eyes. How would you like to feel after this retreat? What do you feel you need from this retreat? How do you want this to help you?

You might want to focus on certain aspects of your wellbeing rather than others. This is a good time to narrow your focus, because it will help you choose the right tools and practices to use during your retreat. Once you’ve set your intentions, choose some practices for each day. Write a simple schedule up for these, ideally 2 practices in between each meal and 2 before bed. If you can’t ‘retreat’ all day, aim to for at least 4 hours each day over the first two days. After this, aim for a couple hours each week to maintain the benefits.

As you plan your retreat experience, feelings of guilt or time pressure may come up. This is normal. Remind yourself of how important it is to self-care. You deserve this!

Goals:

First two days of retreat: aim to be ‘on retreat’ for at least 4 hours each day. Use around six practices each day. Schedule as you like.

Ongoing: aim to be ‘on retreat’ for at least 2 hours each week. Use at least one practice from 3 or more practice groups during this time.

It might look like this:

07:00 – Wakeup, morning cleansing routine and breathwork
08:00 – Leisurely and nourishing breakfast
09:00 – Lymphatic draining routine, walk
11:30 – Reflective journaling
12:00 – Lunch
13:30 – Warm foot bath, self-acupressure
14:30 – Free time, rest or nap
16:00 – Sound bath or Qi Gong
17:30 – Dinner
19:30 – Warm epsom salt and Thyme bath
20:30 – Breathwork or Sitting in silence
21:30 – Lights out!

Each day begins with your choice of a hormone supporting tea and breakfast. See the options below.

First meal ideas:

Wholegrain toast with 2 scrambled eggs, avocado, cottage cheese and fresh parsley
Wholegrain toast with last nights poached/baked salmon, avocado, squeeze lemon juice and fresh greens
Scrambled Tofu with finely chopped spinach
Oats bowl with a scoop of protein powder, collagen powder, high protein Greek yoghurt and fresh berries, pumpkin seeds and 1 heaped tsp of linseed/flaxseed meal
Chia seed pudding of your choice with high protein Greek yoghurt and strawberries on top

With so many diet preferences around, swop to gluten free, vegan or other requirements as you like.

Hormone supporting tea ideas:

If you have night sweats, hot flashes: Sage and Honey tea (1 Tbsp dried Sage leaves, 2 tsp honey in hot boiled water)
If you have anxiety: Ashwagandha tea (buy a tea to suit you) or Holy Basil (Tulsi) tea (2 teabags in 1 cup of hot boiled water)
If you have inflammatory symptoms, rosacea, food allergies, autoimmune disease: Moroccan Mint tea (2 teabags in 1 cup of hot boiled water)
If you experience low mood or depression: Lavender latte (1 Tbsp dried lavender flowers left to sit in 1/3 cup hot boiled water covered for 15 minutes, then strain out the herb, and top up the tea liquid with 2/3 cup hot milk. Add 1 Tbsp honey.)
If you have all of the above symptoms (😊!): Roogenic Menopause Day Tea available here: https://roogenic.com.au/products/menopause-day-tea?_pos=1&_sid=eaecc7e41&_ss=r&variant=41473847230660 (2 teabags in 1 cup hot boiled water) or Higher Living Women’s Wellness Peaceful Pause (2 teabags per 1 cup hot boiled water) available here: https://www.higherlivingherbs.com/products/womens-wellness-peaceful-pause?_pos=1&_sid=885ad7f05&_ss=r

Traditional therapies

On the first retreat morning, wake around 7-8am. Wash your face, brush your teeth, and spend 10-15 minutes sitting in silence. As Vedic meditation teacher Anna Young Ferris says: “Cleanse your face, teeth and don’t forget to clear your mind!”

After this have a leisurely breakfast and then it’s time for some traditional therapies. Here are some ideas to take you through to lunch.

Morning walk (without your phone)
Day hike for the more adventurous (don’t forget to pack a blanket and lunch)
Qi Gong (A personal favourite is Mimi Kuo Deemer on Youtube: youtube.com/@MimiKuoDeemer
Lymphatic drainage routine (https://www.youtube.com/watch?v=T2vJCofxpag)
Shaking meditation (https://herbalwell.com.au/shaking-release-stress-and-calm-those-adrenals/)
Yoga (https://www.womenshealthmag.com/fitness/g32393284/morning-yoga-routine/)
Infrared sauna (if you’re lucky enough to have one!) Traditional therapies like herbalism, acupressure, massage, sauna, and warm baths can help reduce many symptoms of midlife. Sauna treatment for instance, has been shown to reduce hot flashes, a vasomotor symptom linked to higher incidence of anxiety and depression.

Restful practices

Breathwork incorporates a world of techniques, mantras and body positions. You may have a favourite already! There are promising breathwork techniques for anxiety and stress reduction in midlife emerging and a solid body of evidence reporting benefits of breathwork for alleviating stress. Some popular techniques are box breathing, autogenic meditation, pranayama and belly breathing. Conscious connected breathwork techniques provided significant drops in anxiety scores in one 2026 study. A good one to start with is alternate nostril breathing (Nadi Shodhana) for its ability to balance the nervous system. Stress feeds rising cortisol levels and contributes to more vigilance, anxiety, fear and tension for midlife women. Try this one here: https://www.youtube.com/watch?v=JwRaIrAT4Bo
Foot bath in warm water with oil followed by foot massage
Sitting in silence (while your mind is allowed to wander…). Having tools like breathwork and meditation helps relieve anxiety by fostering a sense of presence and being ‘okay’ in the moment. They are central to addressing midlife anxiety, with several controlled studies demonstrating significant reductions in generalised anxiety scores as a result of 1-2 months of mindfulness practices (Huang et al., 2023).
Sound healing and music both have been shown to help in midlife insomnia and depression. A randomised controlled study reported that listening to music that emphasises beauty and goodness twice daily reduces depression and improves sleep. It stands to reason that sound healing would be beneficial as well. Try sound healing for yourself in your home retreat here: https://www.youtube.com/watch?v=LbYUSVlpC0g Lie down and get comfortable, warm and cosy. Pop on a warm eye pillow if you like, and spend 15-20 minutes bathing in sound. If you don’t like this video, try another until you find the right one. It should feel soothing, calming and safe.
Faith and prayer calm the adrenals and encourage feelings of safety and trust. In whatever belief system, language or style that feels right for you, spend 20 -30 minutes in a quiet space with your eyes closed. Offer your prayers to the divine.
Self-acupressure can reduce irritability, stress and headache. Press firmly with circular movements for 2 minutes at a time. The points to target are the depression between the big and second toe, the juiciest part of the muscle on the back of your hand between thumb and second finger and the point above your nose, directly in between your eyebrows.

Deepen rest

Turn off your phone and any devices that ping. Resist scrolling. Being in retreat really is about retreating from things that trigger your stress hormones. It’s about turning your attention inwards. Therefore, phones, television and other ‘entertainment’ devices are ideally put to the side.

Be preparing for bed from as early as 7:30pm. This could involve any of the following practices:

Warm bath. Throw in 2 cups of epsom salts and 1 cup of dried Thyme leaves wrapped in cloth. Thyme baths are a powerful recuperative for the body.
Abdominal massage. Lie or sit in a comfortable position and apply some oil or rich lotion to your abdominal area. Using moderately firm pressure, massage in small circular motions, in a clockwise direction. This follows the natural pathway for your intestinal processing of waste material and supports healthy digestive function. You could also try a simple tummy massage technique here: https://www.youtube.com/watch?v=lrg1MCI414U
Strategies to rest more deeply and profoundly. Gazing at a small candle, yin yoga, gentle stretching, guided meditation and lying on your back with your legs up the wall are some of the strategies that work well to calm errant cortisol in the evening. Aim to spend 15-20 minutes on one such practice each night before sleeping.

Reflective practices

This is where you and your unique talents come in! What are the things that you loved doing when you were young? Could you pick up your pastels and brushes and start expressing yourself through art? Was it playing an instrument? Was it dancing? Lots of women feel more rejuvenated by spending time in reflective or expressive practices like journalling, sketching and chanting.

The aim with reflective practices is to lovingly welcome your own expression, and carve out some much needed me-time to experiment, play or manifest. It’s about prioritising yourself, rather than being overly focussed on being productive. It’s also about rediscovering your passions.

Social practices

Have a google or check out Bodhi Holistic Hub, Facebook groups and other websites to see what’s on around you. Think about attending a qi gong or yoga retreat, a sound bath, an art class, a walking group, a movement class like Nia or a women’s circle.
If you’re finding life challenging, know that there are people out there who would love to support you through tough times. Consider reaching out to a friend who can listen, or even a psychologist, counsellor, or therapist who is experienced and qualified in mental health support. Having someone on your team in this respect can make a big difference in your quality of life.
Deep conversation. Reach out to a friend or loved one for a chat. A 2021 study on menopausal women found social support significantly reduced anxiety, coping and stress evaluation (Kotijah et al., 2021).

With all of this my wish for you, is that you find some practices that feel accessible, safe and helpful in your journey through midlife. I wish you a deeply healing and restorative retreat, may you and your hormones feel loved!

The Missing Piece in Lasting Weight Loss

Outline of head with a pile of vegetables in the space where the brain should be

Over the past two decades working as a Clinical Nutritionist, I’ve watched the weight loss landscape shift over and over again. Diet trends come and go, and more recently we’ve seen a welcome rise in genuinely credible, evidence-based approaches. There are many effective strategies out there now… and yet, despite all of it, so many women still find themselves stuck in the same cycle.

Because while strategy matters, it’s only one part of the picture.

What’s still being overlooked, and what I’ve come to believe is the true missing piece, is mindset.

Not mindset in the surface-level sense of “just be more disciplined.” A deeper understanding of the thoughts, emotions, and internal patterns that quietly drive our behaviours around food and health.

When we eat outside of physical hunger, there is almost always more going on beneath the surface. I’m not saying we should never eat outside of hunger… life is for living, and food is part of that. But when we begin to explore why those moments are happening, we open the door to meaningful and lasting change.

It’s in the small, often unnoticed moments before reaching for food where the real insight lives.

The end of a long day. Standing in the kitchen. Reaching for the cheese and crackers… or pouring a glass of wine. On the surface, it can look like a simple habit. But underneath, there is usually something else at play.

Fatigue. Stress. A need for comfort. A sense of depletion after giving to everyone else. Or maybe a quiet internal voice saying, “I deserve this.”

If we focus only on the strategy of weight loss (what to eat, when to eat, how to move), we’re working with one dimension. The physical. And we’re missing the emotional and mental layers that often have the strongest influence on our choices.

So many of the women I work with say the same thing.

“I know what I need to be doing for my health. I just can’t seem to stick to it.”

It isn’t because they don’t have the knowledge. It isn’t because they don’t have the willpower. It’s that they are trying to override a feeling with a behaviour change. And the feeling will almost always win, until we turn toward it and understand it.

Within each of us are different parts. Different internal voices, different patterns, that show up at different times. There is often a part that feels motivated, focused, and ready to commit to change. And there is another part that seeks comfort, relief, or reward when things feel hard.

Neither part is wrong. Both are trying to meet a need.

The work is learning to recognise when these parts are active… and to understand what they are really asking for.

So, when we reach for the food, what are we actually bringing to the table?

Comfort? Soothing? Stress relief? Celebration? Avoidance? Reward? Fulfilment?

The question I keep coming back to is this: what am I really hungry for in this moment?

The answer is different for every woman, because we all carry different experiences. Our relationship with food is shaped over time by our environment, our emotional experiences, our messages about food and our bodies and the ways we have learned to cope and self-soothe. This is why reactions in the present moment can feel bigger than expected. You may have had the thought, “I really overreacted there.” Often, it’s because the response is not just about the current moment, it carries the weight of many similar experiences layered beneath it.

When we begin to pause and check in with ourselves, we create space between the impulse and the action. Instead of operating on autopilot, we move into a more conscious way of responding.

A simple but powerful practice I share with my clients is this:

Pause. Breathe. Check in. Then respond.

In that pause, you might ask yourself, what am I feeling right now? What do I actually need? Sometimes, the answer may still be the chocolate or the glass of wine, and that’s okay. This isn’t about rigid rules or perfection. But other times, you may realise what you really need is rest. Connection. Fresh air. A bath. A walk around the block. A different kind of nourishment altogether.

The shift isn’t always in removing the behaviour. The shift is in bringing awareness to it.

Because without awareness, we can’t change what we don’t see.

This is where lasting behaviour change begins. Not through stricter rules or more willpower, but through a deeper understanding of ourselves. When we learn to listen to our bodies, our emotions, and our inner dialogue with curiosity… we move away from the cycle of start-and-stop dieting, and begin to build a more stable, supportive relationship with food and with ourselves.

And from that place, change becomes not only possible… but sustainable.

Your Body Is Talking — Are You Listening?

Why Seeing a Naturopath Might Be the Best Health Decision You Make This Year

Tired all the time but your blood tests say you’re fine? Bloated after every meal? Sleep feels like something that happens to other people. You are not imagining it. And you don’t have to accept it as normal.

Welcome to Natural Medicine Week, a perfect moment to discover what naturopathic medicine can actually do for you, beyond the stereotypes and the scepticism. Spoiler: it’s a lot more science than you might think.

So… What Does a Naturopath Actually Do?

Think of a naturopath as a health detective with an unusually long appointment time. Where a GP might have 10 minutes, a naturopath typically spends 60 to 90 minutes with you, investigating your diet, sleep, stress, gut function, hormones, family history, and how all of these threads weave together.

The philosophy is rooted in a beautifully simple idea: treat the whole person, not just the symptom. A headache isn’t just a headache. It might be dehydration, a magnesium deficiency, food sensitivities, hormonal shifts, or chronic stress cascading through your nervous system. A naturopath asks why, and then builds a plan to address the root cause.

“But Is It Evidence-Based?” — Yes, actually.

This is the question I love most, because the answer might surprise you. Modern naturopathic practice is underpinned by clinical research, peer-reviewed studies, randomised controlled trials, and systematic reviews. The tools may be natural, but the approach is rigorously scientific.

Here are just a few examples of what the evidence tells us:

Ashwagandha: Multiple randomised trials show significant reductions in cortisol and perceived stress. This adaptogenic herb is now one of the most studied botanicals for HPA axis support.
Magnesium: A nutrient depleted by stress, poor soil quality, and common medications, magnesium deficiency is extraordinarily common. Research supports its role in sleep quality, migraine prevention, muscle function, and mood regulation.
Berberine: Derived from plants like goldenseal and barberry, berberine has been extensively studied for blood sugar regulation, showing effects comparable to some pharmaceutical interventions in metabolic syndrome.
Probiotics: The gut-brain connection is now mainstream science. Specific probiotic strains are backed by substantial evidence for irritable bowel, anxiety, immune function, and even skin conditions.
Curcumin (from turmeric): When formulated for bioavailability, curcumin has demonstrated anti-inflammatory effects relevant to joint pain, metabolic health, and even cognitive protection.

DID YOU KNOW? There are 15+ distinct forms of magnesium. Ask your naturopath which one is best for you.

Accredited naturopaths prescribe therapeutically, meaning the right form, the right dose, and the right combination for your individual biochemistry. This is not the same as grabbing a bottle off the supermarket shelf.

When Should You See a Naturopath?

The short answer: you don’t need to be unwell to benefit. Naturopathic medicine shines in three key scenarios:

You Have Symptoms but No Answers

Fatigue, bloating, brain fog, stubborn weight, irregular cycles, poor sleep, skin flare-ups, these are the grey-zone complaints that often fall through the cracks of conventional medicine. Naturopathic assessment looks at functional markers, diet patterns, microbiome/gut health, and nutrient status that don’t appear on a standard blood panel.

You Have a Diagnosis and Want Integrative Support

Naturopathy works beautifully alongside conventional medical care. Whether you’re managing thyroid conditions, type 2 diabetes, cardiovascular risk, autoimmune disease, or mental health concerns, evidence-based nutritional and herbal support can complement your existing treatment. Always have open communication between your healthcare teams.

You Want to Invest in Prevention

Ageing well is not an accident. It’s built in decades of daily choices. Nutritional medicine and herbal prescribing can optimise your longevity foundations, cellular energy, inflammation control, hormonal balance, and cognitive resilience, long before disease takes hold.

Food as Medicine: More Than a Cliché

Dietary therapy is the cornerstone of naturopathic practice, and it’s where some of the most compelling evidence lives. Specific dietary patterns don’t just support health in general; they influence gene expression, gut microbiota composition, neurological function, and inflammatory pathways in measurable ways.

A naturopath doesn’t hand you a generic clean-eating plan. You get a dietary prescription built around your unique health picture, whether that’s anti-inflammatory eating for chronic pain, low-FODMAP support for irritable bowel, therapeutic protein targets for muscle preservation, or blood sugar balancing for hormonal health.

The Supplement Question

Everyone is taking something. But are they taking the right thing, in the right form, at the right dose? Why do some people say I took this supplement but it didn’t work? The supplement industry is largely unregulated in terms of consumer use, meaning people routinely take products that are poorly absorbed, incorrectly dosed, or frankly contraindicated with their medications.

A qualified naturopath cuts through the noise. We prescribe evidence-based therapeutic-grade supplements with clinical intent, not marketing.

This Natural Medicine Week — Take the First Step

Natural medicine isn’t about rejecting modern healthcare. It’s about expanding it, adding depth, personalisation, and a genuine focus on why your body is doing what it’s doing.

If you’ve been putting up with ‘fine but not great,’ this is your invitation to aim higher. Book a consultation. Ask the questions. Your body has been talking.

Plantar Fasciitis: The Real Reason Your Foot Hurts in the Morning

If you’ve ever stepped out of bed and felt a sharp pain in your heel, you’re not alone.

Plantar fasciitis is one of the most common causes of foot pain that I treat at my clinic, The Body Lab in Canberra, The Body Lab, affecting up to 10% of the population across their lifetime. It’s particularly common in people who spend long hours on their feet, suddenly increase activity levels, or simply keep walking on a foot that isn’t distributing load very well.

Most people are told it’s an “inflammatory condition,” given stretches or orthotics, and advised to rest.

Sometimes that helps. But often, the pain keeps coming back.

Because plantar fasciitis is usually not just an inflammation problem.

It’s a load and movement problem.

What the Plantar Fascia Actually Does

The plantar fascia is a thick band of connective tissue that runs from your heel to your toes. Its role is not just to hold up the arch—it plays a key part in how your foot manages force during walking.

When you walk, the foot contacts the ground, the arch lowers slightly to absorb load, and the plantar fascia lengthens under tension. Energy is stored and then released during push-off as the heel lifts and the body moves forward.

This process is known as the Windlass Mechanism, where the fascia tightens as the big toe extends, helping stiffen the foot into a lever for propulsion.

This is what allows walking to feel efficient rather than effortful.

What Goes Wrong

In plantar fasciitis, this system becomes overloaded.

Research suggests that plantar fasciitis is more accurately described as a degenerative condition (fasciosis) rather than a purely inflammatory one (Lemont et al., 2003). Histological studies show collagen disorganisation, micro-tearing, and thickening of the fascia—changes consistent with repeated mechanical stress over time.

In simple terms, the tissue isn’t just inflamed—it’s being overloaded repeatedly without enough recovery.

Why It Hurts in the Morning

That sharp pain when you take your first few steps is one of the most consistent features of plantar fasciitis.

Overnight, the plantar fascia shortens slightly while the foot is at rest. When you stand, you suddenly apply load through a structure that hasn’t been gradually prepared.

It’s similar to stretching a tight elastic band too quickly. That rapid loading creates a sharp, localised pain at the heel.

The Role of Load and Walking

Every step you take places force through your foot—typically around 1.2 to 1.5 times your body weight during walking, and higher with increased speed or activity (Winter, 1991).

That force has to be distributed. If your foot is moving well, the heel absorbs initial contact, the arch spreads load, and the body transitions forward smoothly with assistance from the big toe during push-off. If it’s not, the plantar fascia takes on more of the load—and it does this thousands of times per day.

Why Stretching Alone Isn’t Enough

Stretching the calf or rolling the foot can provide short-term relief. But it doesn’t change how load moves through your foot when you walk. If your movement pattern remains the same, the same tissues are loaded, the same stress is applied, and the same symptoms return. This is why many people improve temporarily but don’t fully resolve the issue.

What the Research Shows Actually Works

There is strong evidence supporting progressive loading as a key intervention.

Rathleff et al. (2015) showed that high-load strength training—such as slow, controlled calf raises—significantly improved pain and function in individuals with plantar fasciitis. The likely reason is that it increases the capacity of the tissue to handle load. Similarly, isometric loading has been shown to reduce tendon-related pain and improve load tolerance (Rio et al., 2016).

What Actually Helps in Practice

Improving plantar fasciitis isn’t about one magic exercise. It’s about improving how your foot functions as a system. This often includes restoring ankle movement, improving arch mobility, allowing the big toe to extend properly, gradually strengthening the calf and foot, and improving walking mechanics.

When movement improves, load distributes better, stress reduces, and symptoms settle.

Plantar fasciitis is rarely just a “foot problem.”

It reflects how the entire system is working—from the foot and ankle through to the knee, hip, and pelvis.

If one part isn’t contributing properly, another part compensates. Often, the plantar fascia ends up doing more than its fair share.

Natural Medicine Week Educational Session

As part of Natural Medicine Week (25–31 May), organised by the Australian Traditional-Medicine Society, I’ll be hosting a free online educational session:

Plantar Fasciitis: Why It Happens and How to Improve Foot Function

https://www.thebodylab.au/natural-medicine-week-session

We’ll explore:

why plantar fasciitis develops
how walking affects load through the foot
how joints, tendons and nerves respond to stress
simple ways to improve foot function

References

Lemont, H., Ammirati, K.M. & Usen, N. (2003). Plantar fasciitis: a degenerative process (fasciosis) without inflammation. Journal of the American Podiatric Medical Association, 93(3), 234–237.

Rathleff, M.S., Mølgaard, C.M. & Fredberg, U. (2015). High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial. Scandinavian Journal of Medicine & Science in Sports, 25(3), e292–e300.

Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G.L., Pearce, A.J. & Cook, J. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine, 49(19), 1277–1283.

Winter, D.A. (1991). The Biomechanics and Motor Control of Human Gait: Normal, Elderly and Pathological. Waterloo Biomechanics.

From Symptoms to Strength: How Clinical Nutrition and Gut Health Changed My Life

For many people, nutrition is about “eating healthy.”
For me, it became a turning point — a way to rebuild my health from the inside out.

My journey into clinical nutrition didn’t begin in a classroom. It began with my own health struggles.

I experienced hormonal struggles from a young age — including thyroid-related symptoms and severe menstrual pain since my teenage years. In my late 20s, I was diagnosed with thyroid cancer. Following radioactive treatment, I have been taking thyroxine long-term to support my health.

In my mid-30s, I began experiencing skin flare-ups like never before, and was later diagnosed with SIBO (Small Intestinal Bacterial Overgrowth). I was offered multiple rounds of antibiotics and steroid creams, but nothing truly worked — in fact, it often made my symptoms worse.

This experience forced me to completely re-evaluate how I was supporting my body — not just managing symptoms, but addressing the root cause.

Interestingly, my gut had always seemed relatively healthy. I didn’t experience significant digestive symptoms, aside from occasional bloating after pregnancy. This led me to realise that my condition was not just about gut discomfort, but more deeply connected to systemic inflammation within the body.

Like many of my clients today, I felt frustrated. I was doing “all the right things,” yet still not feeling well.

That’s when I discovered the powerful connection between the gut, microbiome, and overall health.

Why Gut Health Matters More Than You Think

Your gut is not just responsible for digestion. It’s home to trillions of microorganisms — your microbiome — which influence:

Immune function
Hormonal balance
Skin health
Mood and mental clarity
Inflammation levels

When the gut is out of balance (what we call dysbiosis), it can show up in ways that don’t seem “gut-related” at all — like acne, fatigue, brain fog, or autoimmune conditions.

In my case, my gut health was at the centre of everything.

My Turning Point: Personalised Nutrition

What truly changed my health wasn’t a quick fix — it was a personalised, functional approach.

I began focusing on:

Restoring gut integrity
Rebalancing the microbiome
Reducing systemic inflammation
Supporting detoxification pathways
Nourishing my body with the right foods

Through targeted nutrition, testing, and lifestyle changes, I started to see shifts — not just physically, but mentally and emotionally.

My digestion improved.
My skin became clearer.
My energy returned.

And most importantly, I felt like myself again.

What Is Clinical Nutrition?

Clinical Nutrition goes beyond general dietary advice. It’s about understanding how your body functions individually and using nutrition as a therapeutic tool.

As a Clinical Nutritionist, I work with clients to:

Identify root causes of symptoms
Interpret functional testing (including microbiome testing)
Create personalised nutrition and lifestyle protocols
Support conditions such as SIBO, digestive issues, hormone imbalances including thyroid, skin issues, and chronic inflammation

No two people are the same — which means no two nutrition plans should be either.

The Microbiome: Your Internal Ecosystem

One of the most exciting areas of modern health is the microbiome.

Think of it as a living ecosystem inside your gut. When it’s balanced, it supports:

Strong immunity
Efficient digestion
Production of beneficial compounds like short-chain fatty acids
Reduced inflammation

But when disrupted (due to stress, antibiotics, poor diet, or illness), it can contribute to ongoing symptoms.

This is why I often incorporate gut microbiome testing into my practice — to move beyond guesswork and provide targeted support.

Food as Medicine — But Personalised

We often hear the phrase “food is medicine,” and it’s true — but only when it’s tailored to your body.

For example:

Some people thrive on high-fibre foods, while others with gut imbalances may need to introduce them slowly
Fermented foods can be beneficial, but not always appropriate during certain gut conditions like SIBO
Even “healthy foods” can trigger symptoms if the gut isn’t functioning optimally

This is where personalised guidance makes all the difference.

A Gentle Reminder: Healing Takes Time

One of the biggest lessons from my journey is this:

Healing is not linear.

There were setbacks, adjustments, and moments of doubt. But with the right support and a deeper understanding of my body, I was able to move forward — step by step.

This is something I now bring into my work with clients: compassion, education, and realistic expectations.

How I Support Clients Today

Through my practice, ClinicalNutritionbyOla, I support individuals who feel stuck in their health journey — especially those dealing with:

Bloating and digestive discomfort
Food sensitivities
Hormonal imbalances
Skin issues
Chronic inflammation

My goal is not just to manage symptoms, but to help clients understand their bodies and feel empowered in their health.

Final Thoughts

If you’re struggling with ongoing symptoms, know this:

You’re not alone.
And your symptoms are not random.

Your body is communicating with you — and with the right approach, it’s possible to listen, understand, and restore balance.

When Food Isn’t the Problem: Exploring the Emotional Drivers of Disordered Eating

When eating behaviours fall outside diagnostic criteria
In clinical practice, we often see eating behaviours that don’t fit the diagnostic criteria for an eating disorder, yet still cause significant distress. These patterns can be easy to overlook or minimise, particularly when they don’t present as “textbook” cases. However, they offer an important opportunity for practitioners to look beyond food itself and explore the emotional landscape that may be driving the behaviour.

As nutritionists, it can be tempting to focus on dietary intake, portion control, or strategies to improve willpower and motivation. These tools absolutely have their place. But when food behaviours are being used to meet an emotional need, nutritional strategies alone may only scratch the surface.

Looking beyond food: a case example
I recently worked with a mid-life client who presented with what she described as “ad hoc out of control eating”. Importantly, her experience did not meet the clinical criteria for binge eating disorder. Her eating patterns were largely stable and balanced when her family members were at home. However, when she found herself alone in the house, she reported feeling dysregulated and engaging in episodes of excessive eating.
At first glance, this could easily be framed as a behavioural or environmental issue. However, a deeper exploration revealed something more nuanced.

Understanding the emotional driver
Through a food counselling approach, we shifted the focus away from “fixing” the eating and instead explored what the eating might be doing for her. She described a powerful internal experience: a feeling of emptiness that seemed to need filling. Notably, she recognised that no amount of food could satisfy this feeling. Even more interesting was that this experience only emerged when she was home alone.
This became a key therapeutic entry point.
As we gently unpacked this experience, the client began to connect these feelings with earlier life experiences, particularly a sense of abandonment and relational strain in her earlier years. Being alone in the home appeared to activate this unresolved emotional state, with food serving as a temporary attempt to soothe that internal discomfort.

Working within scope of practice
This is where scope of practice becomes especially important. As practitioners, recognising when food is being used as an emotional regulator allows us to either work within our training or refer appropriately. In my case, as both a qualified counsellor and nutritionist, I was able to integrate therapeutic support alongside nutritional guidance.